Understanding Your Diet: How many calories are in a tablespoon of full fat cream cheese?

November 8, 2025 •

3 min read

According to USDA data, a single tablespoon of regular full-fat cream cheese contains approximately 50-51 calories. This rich, versatile dairy spread is a popular choice for many, but its high-fat content means understanding the portion size is key to managing your intake effectively, especially for those concerned with how many calories are in a tablespoon of full fat cream cheese.

Quick Summary

A tablespoon of full-fat cream cheese provides around 50 calories, predominantly from its high fat content. While it offers some vitamin A and is low in lactose, it is not a significant source of protein. Portion control and exploring lower-fat or plant-based alternatives are important considerations for a balanced diet.

Key Points

Calorie Count: A tablespoon of full-fat cream cheese has approximately 50-51 calories.
High Fat Content: Most of the calories come from fat, with around 5 grams per tablespoon, 3 of which are saturated fat.
Minimal Macros: Cream cheese contains very few carbohydrates (less than 1g) and a small amount of protein (around 1g) per tablespoon.
Source of Vitamin A: It is a good source of vitamin A, which supports vision and immune function.
Consider Alternatives: Whipped or low-fat versions contain fewer calories per serving, while flavored options can be higher in sugar and total calories.
Healthy Integration: Incorporate cream cheese into a healthy diet by measuring portions and pairing it with whole grains, fruits, and vegetables.
Low Lactose: The low lactose content can make cream cheese a suitable option for those with lactose intolerance.

The Nutritional Profile of Full-Fat Cream Cheese

Beyond just the calorie count, understanding the full nutritional profile of full-fat cream cheese provides a clearer picture of its role in a diet. At approximately 50 calories per tablespoon, this soft, rich dairy product is high in fat, and contains minimal amounts of protein and carbohydrates. This makes it a popular option for certain diets, like keto, which prioritize high fat and low carb intake. However, those watching their overall calorie or saturated fat intake should be mindful of portion sizes.

Breaking Down the Macros

For a standard 15-gram tablespoon of full-fat cream cheese, the nutritional breakdown is as follows:

Fat: Approximately 5 grams, with about 3 grams being saturated fat. This makes up the vast majority of the calories.
Carbohydrates: Less than 1 gram. It contains a small amount of sugar but no dietary fiber.
Protein: Approximately 1 gram.

Vitamins, Minerals, and Other Factors

While not a nutritional powerhouse, cream cheese does offer a few beneficial micronutrients. It is a good source of vitamin A, which is important for vision and immune function. It also contains small amounts of riboflavin (vitamin B2). For those with lactose intolerance, regular cream cheese may be a tolerable option due to its low lactose content. Some brands also use probiotic bacterial cultures, which can offer gut health benefits.

How Different Cream Cheese Varieties Compare

Not all cream cheese is created equal, and comparing different types can help you make informed choices based on your dietary goals. The calorie and fat content can vary significantly, especially when considering low-fat, whipped, or flavored options.


Cream Cheese Type	Calories (per 2 tbsp)	Total Fat (per 2 tbsp)	Saturated Fat (per 2 tbsp)	Notes
Full-Fat	~100	~10g	~6g	Rich, dense texture; highest in fat and calories.
Low-Fat (Neufchâtel)	~72	~6.5g	~3.6g	Softer texture due to higher moisture; lower in fat and calories than full-fat.
Whipped	~50	~4.5g	~3g	Airier, less dense consistency; fewer calories per serving due to added air.
Flavored (Sweet)	Varies	Varies	Varies	Often higher in sugar and overall calories from added sweeteners and fruit.
Plant-Based	Varies	Varies	Typically lower	Made from nuts or other plant sources; can be lower in saturated fat.

Tips for Incorporating Cream Cheese into a Balanced Diet

Enjoying cream cheese doesn't mean you have to abandon healthy eating. Here are some smart strategies for moderation and pairing:

Measure your servings: Don't eyeball it. Use a measuring spoon to stick to the intended serving size and keep track of your intake.
Pair with nutrient-dense foods: Instead of just using it on a plain bagel, spread it on whole-grain bread or crackers and top with fresh vegetables like sliced tomato, cucumber, or red onion.
Use as a binding agent: A small amount of cream cheese can add creaminess to soups and sauces without a high-fat butter and flour mixture.
Create healthy dips: Mix it with herbs, spices, or chopped veggies for a flavorful dip that is more nutritious than a store-bought version.
Choose alternatives: If you're looking to cut down on fat and calories, opt for a low-fat or whipped variety. Plant-based cream cheese can also offer a lower saturated fat option.

Conclusion: Moderation is Key

When considering how many calories are in a tablespoon of full fat cream cheese, the answer is approximately 50 calories. The high fat content is the primary driver of these calories, and understanding this is crucial for anyone monitoring their intake. While it offers some nutritional benefits, such as vitamin A and probiotics, its high calorie density means portion control is essential. By being mindful of serving size and pairing it with healthy, whole foods, you can continue to enjoy cream cheese as part of a balanced and delicious diet. Making a conscious effort to choose lower-fat or alternative varieties, when appropriate, can also support overall health goals. For more nutritional information and comparisons, see Is Cream Cheese Healthy?: Nutrition, Benefits, and Downsides.

Frequently Asked Questions

Yes, cream cheese is generally considered keto-friendly because it is low in carbohydrates and high in fat. A single tablespoon contains less than one gram of carbs, making it suitable for a ketogenic diet's restrictions.

A tablespoon of full-fat cream cheese has about 50 calories, while a tablespoon of whipped cream cheese contains fewer calories (approximately 35). The whipped version has air incorporated into it, resulting in lower density and fewer calories per tablespoon.

Yes, cream cheese is a good source of vitamin A, which is important for vision and immune health. It also provides smaller amounts of other vitamins and minerals, including riboflavin.

No, cream cheese is not considered a high-protein food. A typical tablespoon provides less than one gram of protein, which is significantly less than other soft cheeses like cottage cheese.

A standard serving size for cream cheese is typically 1 to 2 tablespoons. Many manufacturers provide markings on the packaging to help with accurate measurement.

Many people with lactose intolerance can tolerate cream cheese in moderation because it is low in lactose. One ounce contains less than two grams of lactose, an amount most individuals with the condition can typically manage without symptoms.

To use cream cheese healthily, measure your portions and pair it with nutrient-dense foods. Spread it on whole-grain toast with veggies, or use it to create savory dips with herbs and spices for raw vegetables.